AbleBody™
Day 3 — Chest & Back
🕓 30 Minutes
Warm Up ⓘ Perform each set of warm-up movements one time through.
Warm Up
Jumping Jacks
To modify, alternate stepping legs out side to side instead of jumping.
Reps: 25 jacks
Warm Up
Open Up Upper Back (fingers laced in front)
Reps: Hold stretch for 30 seconds
Warm Up
Open Up Chest (fingers laced behind back)
Reps: Hold stretch for 30 seconds
Warm Up
Self Hug Stretch
This is a dynamic/active stretch and warm-up for the shoulders, chest, and back. With each hug, alternate the arm on top.
Reps: 10 hugs
Warm Up
Deep Inhale to Exhale
Deep full body inhale, squat low, reach up high, exhale as you lowers arms to side body.
Reps: Take 10 deep breaths
Circuit ⓘ Perform 10-15 reps of each exercise.
Focus on stabilization and aim for a slow tempo of 4-2-1. Contract (lift) for 4 seconds, hold for 2 seconds, return to start position in 1 second.
Move through the circuit, one movement after the other, with minimal rest (0-60 seconds) between each set.
Aim for 3 rounds!
Circuit
Single Leg Forward Leaning Rows
Push hips back as you lean forward, maintain a flat back and engage core. Imagine pinching a quarter between your shoulder blades on each lift. Inhale with extended arms in start position, exhale as you lift and contract.
Reps: 10-15
Circuit
Reverse Fly on Ball
Maintain stable core, flat back, slight bend in the elbows. Inhale at set-up, exhale at the top of the lift.
Reps: 10-15
Circuit
Single Leg Standing Chest Press
Arms bent at elbows to form 2 - 90 degree angles. As you bring arms in towards each other to touch, contract/squeeze chest muscles.
Reps: 10-15
Circuit
Pushups on Ball
Modify push-up by performing without a stability ball or on your knees. No matter the level of difficulty, engage core, maintain a flat back. Good form is what matters most here!
Reps: 10-15
